Printable 15-Minute Desk Workout

Take the Video With You! -- By Nicole Nichols, Fitness Instructor
This is the printable version of our 15-Minute Desk Workout Video. We recommend that you watch the video (and read its supporting text) before trying this abbreviated version.

Wall Squats

15 reps

Lean your back against a sturdy wall, with your feet planted 1-2 feet in front of you. Bend the knees to squat down and straighten them to push back up.

Stand tall with feet wider than the hips and toes turned outward.Hold onto the wall for support. Raise your heels up away from the floor and slowly lower them back down.

Exhale as you lift your heels and inhale as you lower down.

Wall Pushups

15 reps

Place your toes 2-3 feet away from the wall and you hands shoulder-width on the wall in front of you. Keeping the body in a straight line, bend the elbows to lower your body towards the wall and extend them to push back up.

Keep abs engaged and the body straight—don't lean forward with just your chest.

Exhale as you push back up and inhale as you lower towards the wall.

Close-Arm Wall Pushups

15 reps

Place your toes 2-3 feet away from the wall and you hands close together in a triangle shape (thumbs and pointer fingers together).Keeping the body in a straight line, bend the elbows to lower your body towards the wall and extend them to push back up.

Keep abs engaged and the body straight—don't lean forward with just your chest.

Exhale as you push back up and inhale as you lower towards the wall.

Triceps Dips with Chair

15 reps

Sit at the edge of a sturdy chair and take an overhand grip of the chair's edge, straightening the arms and lifting your body off the chair and placing the feet flat on the ground. Bend the elbows to lower your body down towards the floor and straighten the arms to come back up.

Point your elbows back behind you—not out to the sides.Make it harder by straightening the legs more (placing your feet further away from the chair).

Exhale as you straighten the arms and push up and inhale as you bend the arms and lower down.

Seated Hip Flexor & Extension

15 reps

Sit tall on your chair, feet flat on the floor, hands grasping the sides of the chair, facing forward. Lift your right knee up (so your thigh is raised off of the chair) and extend your leg, toes pointing towards the ceiling. Bend at the knee and lower the thigh back down to complete one rep.

Exhale as you lift and extend your leg and inhale as you bend and lower your leg.

Repeat all reps on the right leg and then do this exercise on your left side.

Seated Knee Lifts

15 reps

Sit at the front edge of your chair, hands grasping the sides of the chair. Keeping the spine straight, lean back until you feel your abs engage. Keeping the knees bent and legs together, lift your knees up towards your chest and slowly lower them back down.

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and place your hands next to your ears, elbows bent. Moving from the waist, bend down to the right, bring it back up, and then bend down to the left, focusing on the obliques on the sides of the waist.

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and bring your left arm across your chest, holding it below the elbow.

Keep the shoulders relaxed down and away from your ears.

Breathe deeply. Repeat on opposite side.

Overhead Triceps Stretch

Hold for 10-30 seconds

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and bring your left arm overhead, placing the palm on the center of your back and supporting the elbow in your right hand.

Breathe deeply. Repeat on opposite side.

Upper Back Stretch

Hold for 10-30 seconds

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and extend your arms up toward the ceiling.As you squeeze your shoulder blades together, pull the elbows down and back.

Hold the stretch and breathe deeply. Repeat one more time.

Neck & Chest Stretch

Hold for 10-30 seconds

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Lace your fingers behind your back, straightening the arms the best you can and opening up the chest.Relax your chin down towards your chest.